Everyone can snore, however, as stated by the British Snoring and Sleep Apnoea Association (BSSAA), more than two-thirds of snorers are guys.
‘Men are more likely to carry weight around their neck and throat, and therefore are more likely to drink and smoke — all things that contribute to snoring,’ admits Marianne Davey, co-founder of the BSSAA.
Although male snorers can occasionally wake themselves up with their noisy breathing, female partners are more likely to be staring at the ceiling and overlooking precious sleeping time. So if you are the one venting frustration in the duvet and stuffing cotton wool in your ears, is there anything you can do?
‘You can not cure snoring but you can find effective ways of controlling it,’ says Davey. ‘The most important thing is to learn what’s causing it is the snores being caused by a problem related to the mouth, nose or tongue?’
‘Working that out will help you find the right treatment while saving money on remedies that will not work.’
Test yourself, or your partner with these simple exercises:
NASAL SNORER: Press the side of a single nostril to shut it. With your mouth closed, inhale through your other nostril. If the nostril tends to fall try propping it open with the conclusion of a matchstick. If breathing is easier with the nostril propped open, nasal dilators may fix your snoring problem. Evaluation both nostrils.
MOUTH SNORER: Now close your mouth and try to make the same sound. If you’re able to just snore along with your mouth open when you are a’mouth breather’. Products that help you keep your mouth closed while sleeping will help prevent you snoring.
TONGUE SNORER: Stick your tongue out as far as it will go and hold it between your teeth. Now attempt to make a snoring sound. If the snoring noise is reduced with your tongue in this position then you’re probably what is called a tongue foundation snorer’ — in which snoring is caused by lack of tone in the tongue and surrounding cells.
So, exactly what would be the best stop-snoring strategies?
DECONGESTANT: Decongestant inhalers available from pharmacies can keep nasal passageways apparent when snoring is caused by cold or allergic rhinitis and ought to be used 15mins before bed.
NASAL DILATION:’Devices that hold nostrils open are still an effective treatment for people who snore because they suffer from allergies and congestion,’ says Dr. Flemming. An easy-to-use product is Breathe Right nasal strips — these adjust to the exterior of the nose, holding nostrils open. (Breathe Right Nasal Strips are available in chemists and online.
ESSENTIAL OILS: Throat sprays containing essential oils and astringent herbs have been found to tighten the tissue of the soft palate and uvula — these may differently flutter to cause snoring.
CHIN UP STRIPS: If through sleep that you breathe through your mouth, you will likely snore. Designed to be put beneath your lower lip and at the sides of your mouth, Chin-Up adhesive strips help prevent your lower jaw from falling open — without obstructing the mouth.
JAW ADJUSTMENT: When snoring is caused by loose tissue around the bottom of the tongue, devices that hold the lower jaw and tongue forward can quit snoring by providing more space to breathe. In this case, an anti-snoring chain strap is a solution. Get it from Amazon Store.
SINGING: Singing exercises designed to tone cells of the tongue, mouth, and throat could effectively reduce the type of snoring which worsens with age. In such cases, snoring is caused by lax tissue tone in the rear of the mouth and throat. For information and also a CD describing singing exercises,
LASER SURGERY: If your spouse doesn’t have the area to sing away his snoring, laser treatment could be the next best option. Powerful for snoring caused by lack of tone around the uvula — that the arch in the back of the mouth — a laser can be used to cut away excess tissue. A treatment called uvulopalatoplasty offers an instant and permanent cure.